Ko da yake sun ce ya kamata a samu mutanen kirki da yawa, amma matan zamani ba za su iya ta'azantar da wannan magana ba. Sabili da haka, uwargida mai daraja ko budurwa, bayan samun ma'aurata ko dan kadan fiye da kilogiram, ta fara shan azaba da tambayar yadda za a yi sauri kawar da yadudduka da folds. 
Wasu suna ƙoƙarin magance matsalar tare da likitan filastik, amma wannan yana da tsada da rashin lafiya, wasu a cikin dakin motsa jiki, amma yana da wuyar gaske kuma yana buƙatar lokaci kyauta, yayin da yawancin Thumbelinas na gaba suna ƙoƙarin rasa nauyi ta hanyar abinci. Kuma yana so ya sami guda don ya ci koshi, ya ɗanɗana, a lokaci guda kuma ya rage kiba. Yana da wani paradox, amma irin wannan abinci akwai. Ɗaya daga cikinsu shine abincin Dukan.
Abincin Dukan - bayanin da ka'idoji na gaba ɗaya
Ka'idar wannan tsarin abinci mai gina jiki yana da daɗi sosai: ku ci gwargwadon yadda kuke so - zaku rasa nauyi! Gaskiya, ba duk abin da ke cikin jere ba, amma wasu samfurori. Abincin ya kasu kashi hudu, kowannensu yana da nasa tsawon lokacinsa kuma yana yin aikinsa.
Mataki na farko, wanda Monsieur Ducan ya ba da sunan "Attack", yana daga 2 zuwa 7 kwanaki (ba fiye da goma ba), dangane da kilogiram nawa ya kamata a rabu da shi - a matsakaicin kwanaki 3-4. A wannan lokacin, yana ɗaukar daga 1.5 zuwa 4 kg. Wannan lokaci ne mai mahimmanci a hankali: kun ga yadda sauri ya ɓace, wanda ya tilasta ku kada ku tsaya kuma ku ci gaba. Abincin yana mamaye abinci na furotin na musamman, wanda za'a iya cinyewa ba tare da ƙuntatawa ba. Amma ga santsin aiki na jiki, musamman aikin koda da kwakwalwa, da bacewar carbohydrates da glucose suna da matukar muhimmanci. Sabili da haka, jiki, fuskantar yunwar carbohydrate da kasancewa cikin yanayin damuwa, yana neman hanyar fita. Kuma ya same shi - ta hanyar wargaza ƙwayoyin kitse, ya haɗa su daga cikin abubuwan da yake buƙata. Don haka, tare da gina jiki mai gina jiki, mai yadudduka a jiki yana raguwa da sauri.
Ba shi yiwuwa a kiyaye jiki a kan abincin furotin kadai na dogon lokaci ba tare da cutar da lafiya ba; yana buƙatar ma'adanai, amino acid, abubuwan ganowa, da bitamin. Sabili da haka, farawa daga kashi na biyu na abinci - Cruise, ana gabatar da kayan lambu a cikin abinci. A wannan mataki, ajiyar kitse shima yana raguwa, kodayake ba da sauri kamar lokacin harin ba. Ƙananan mai da carbohydrates suna zuwa tare da abinci; Ana sarrafa su kuma ana fitar da su daga jiki kafin su sami lokacin da za su rikide zuwa kitse. Sabili da haka, jiki, kamar yadda yake a mataki na farko, ya rushe tarin mai, yana fitar da abubuwan da yake bukata. A matsakaita, kilogram ɗaya yana "narke" a kowane mako. Don haka, tsawon lokaci na mataki ya dogara da adadin karin fam - yawancin akwai, mafi tsayi da Cruise. Wato, idan kuna buƙatar rasa, alal misali, kilogiram uku, za ku yi tafiya a kan "cruise" na tsawon makonni uku.
Abin da ke da ban tsoro game da yawancin abincin shine bayan sun ƙare, kilogiram ɗin da kuka rasa tare da irin wannan wahalar sun fara dawowa. Don haka, sakamakon da aka samu yana buƙatar ƙarfafawa. Dokta Dukan ya hango wannan lokacin, sabili da haka, da zaran nauyin da ake bukata ya kai, kuma kiban sikelin ya tsaya a kan adadi da aka dade ana jira, kashi na uku ya fara a cikin tsarin abinci mai gina jiki, wanda ake kira Consolidation. Wannan mataki shine canji tsakanin tsauraran abinci da lokacin da zai yiwu a yi ba tare da ƙuntatawa na abinci ba. Ana shigar da kayan zaki, taliya, hatsi, da cuku a hankali a cikin abinci kaɗan. Tsawon lokacinsa shima mutum ne, kuma ya dogara da adadin kilogiram da aka rasa. Lissafin shine wannan: don kilogram ɗaya da aka rasa - kwanaki goma na Ƙarfafawa. Ba shi da wahala a ƙididdige cewa idan, alal misali, kilo biyar sun ɓace akan abinci, matakin Ƙarfafawa zai kasance kusan watanni biyu - kwanaki 50.
Bayan kammala mataki na uku, mataki na ƙarshe ya fara - Stabilization. Monsieur Dukan ya ba da shawarar ci gaba da wannan lokacin muddin zai yiwu, musamman tunda babu ƙuntatawa na abinci. Don hana kiba, kawai kuna buƙatar cika sharuɗɗa uku:
- yi tafiyar minti ashirin a kullum. Wannan zai iya zama balaguron maraice, hanyar zuwa aiki, zuwa kantin sayar da kayayyaki, daji, ko'ina. Babban abu shine tafiya;
- Keɓe rana ɗaya a mako don abinci mai gina jiki, watau ku ci kamar yadda yake a farkon matakin Attack;
- Ku ci cokali 3 na ruwan oat kullum. Kuna iya amfani da su don yin pancakes, biredi, biscuits, ko gasa kuki.
Wannan shi ne duk hani na kashi na hudu. Ba abu mai yawa ba ne don jin dadi mai kyau, samun kyakkyawan adadi, da kuma kallon kallo masu ban sha'awa.
Yadda ake tsaftace jiki daga gubobi da sharar gida yayin rasa nauyi.
Masana abinci mai gina jiki sunyi la'akari da tsaftacewa tare da enterosorbent Enterosgel don zama matakin da ya dace a kowane shirin asarar nauyi. Yana ɗaukar sharar gida da gubobi masu yawa waɗanda ke shiga cikin jiki da yawa yayin rushewar ajiyar mai. Lokacin da mai kitse ya rushe sosai, toxin yana shiga cikin jini, yana haifar da haɓakar cututtuka na yau da kullun, tashin zuciya da ɗanɗano mara daɗi a cikin baki, gastritis da rikicewar stool, dullness na fata tare da bayyanar kuraje da tabo akan ta. Mutane sun yi kuskuren gaskata cewa waɗannan abubuwan mamaki suna da alaƙa da raguwar yawan adadin kuzari, amma a gaskiya matsalar ita ce guba!
Har ila yau, yana da mahimmanci cewa Enterosgel ya cika ciki da kyau, ta haka ne ya haifar da jin dadi, kuma a lokaci guda yana sha ruwan 'ya'yan itace na ciki da kuma enzymes. Wannan yana kawar da tasirin su mai ban haushi a kan ganuwar ciki, wato, rasa nauyi ba zai ƙare tare da gastritis ba.
Abincin Dukan - menene abinci za ku iya ci?
Yanzu mun zo lokacin mafi ban sha'awa. Me za ku iya ci yayin cin abinci? Kowane mataki yana da nasa samfuran, amma akwai maki waɗanda suke iri ɗaya ga kowane matakai:
- sha 1.5-2 lita na ruwa kowace rana (ban da shayi da kofi);
- Abincin yau da kullun na oat bran (ba flakes) - a matakin farko - 1.5 tablespoons, na biyu - 2, a cikin uku - 2.5, a cikin hudu - 3 tablespoons. Bran yana inganta motsin hanji, yana rage matakan cholesterol, kuma yana cire gubobi. Idan an sha da abinci, sai a wanke su da gilashi ko ruwa biyu (in ba haka ba babu wani tasiri).
A farkon matakin furotin, zaku iya cin kowane nau'in abincin teku, naman sa, naman kaji mara fata (sai dai duck da Goose), harshen naman sa, kifi, ƙwai (Boiled da ɗanye), naman alade, cuku mai ƙarancin mai, madara, samfuran madara fermented da yogurt.
Dole ne a dafa samfuran ba tare da ƙara mai ba, watau tafasa cikin ruwa, tururi, gasa. Lemon tsami, gishiri, tafarnuwa, albasa, pickled cucumbers, gishiri (iyakance), kayan zaki, cingam (ba tare da sukari ba) ana halatta. Abubuwan sha sun haɗa da kore, baki, shayi na ganye, kofi (duk ba tare da sukari ba), ruwan ma'adinai.
A karo na biyu, matakin furotin-kayan lambu, ana ƙara waɗannan samfuran zuwa samfuran da ke sama: kowane kabeji, cucumbers, alayyafo, tumatir, seleri, barkono mai kararrawa, koren wake, zucchini, bishiyar asparagus. An ba da izinin sandunan kaguwa (guda shida zuwa takwas a kowace rana), kifin gwangwani (na halitta), 50 g na busassun giya, cokali na koko mai ƙarancin mai, ɗan man zaitun (a zahiri kaɗan kaɗan). A wannan mataki, idan kuna so ku rasa ƙasa da kilogiram 10, kuna buƙatar canza furotin da furotin-kayan lambu kwana bisa ga jadawalin: kowace rana, uku bayan uku, ko biyar bayan biyar. Idan kana buƙatar rasa kilo goma ko fiye, ana bada shawara don canza kwanaki bisa ga jadawalin 5/5, watau abinci na gina jiki na kwana biyar - abinci na gina jiki na kwanaki biyar.
A mataki na uku, wanda ke ƙarfafa sakamakon, 100 g na 'ya'yan itace (sai dai inabi, ayaba, cherries), cuku kadan, gurasa (2 yanka a kowace rana), adjika, vinegar, soya sauce, gelatin, mustard, kayan yaji ana kara yau da kullum zuwa samfurori na matakai na farko da na biyu, sau 2 a mako, daya hidima - dankali, shinkafa, wake, faski, faski. A wannan mataki akwai wani sabon abu mai ban sha'awa: sau ɗaya a mako (ba dukan yini ba, amma abinci ɗaya) za ku iya ba da izinin kanku da komai, kowane samfurin, ba tare da la'akari da adadin kuzari da adadin carbohydrates ba. A cikin kashi na uku, ba da rana ɗaya (kowace) na mako kawai ga abinci mai gina jiki, kamar a Attack.
Lokaci na huɗu, kamar yadda aka ambata a sama, ba shi da hani, ban da lura da abincin furotin a rana ɗaya a mako.
Abincin Dukan - menene abinci bai kamata ku ci ba?
Da farko, ba za ku iya cin sukari, kayan zaki, ko kayan da aka gasa ba. A cikin matakai uku na farko, ware nama mai kitse, man shanu, abubuwan sha masu ƙarfi, da abinci mai sauri. An ba da izinin hatsi da sauran kayan fulawa da sitaci daga mataki na uku a cikin iyakataccen adadi. 'Ya'yan itãcen marmari waɗanda ke ɗauke da carbohydrates da adadin kuzari ba a yarda ba - ayaba, inabi da cherries.
Abincin Dukan - misalai na abinci
Tsarin abinci mai gina jiki ya ƙunshi cikakken abinci guda uku - karin kumallo, abincin rana, abincin dare, da abubuwan ciye-ciye guda biyu a cikin nau'in karin kumallo na biyu da abincin rana. Wannan menu yana da ƙima, ana ba da shawarar yin amfani da shi azaman jagora, amma zaku iya shirya da canza samfuran zuwa ga son ku.
Mataki na 1 (protein) - hari
Breakfast:
- 2-3 dafaffen qwai (na zaɓi - omelet tare da madara da ganye, ƙwai da aka yi da su);
- wani yanki na naman alade ko kifi gishiri mai sauƙi;
- kofi ko wani shayi.
karin kumallo na biyu:
- yoghurt da bran (ko cuku gida).
Abincin rana:
- dafaffen nama (ko kifi mai gasa, yayyafawa da ruwan lemun tsami, ko kaza da tafarnuwa).
Abincin rana:
- dafaffen squid ko jatan lande an yayyafa masa kayan yaji.
Abincin dare:
- dafaffen harshe (ko rago, zomo) ko gasasshen kifi;
- kefir.
Mataki na 2 (protein-kayan lambu) - Cruise
Breakfast:
- omelette tare da tumatir, barkono barkono, ganye;
- zucchini pancakes;
- gida cuku;
- kofi tare da madara.
karin kumallo na biyu:
- qwai da aka dafa ta kowace hanya ban da soya a cikin mai;
Abincin rana:
- dafaffen kifi (ko kaza);
- salatin da koren wake, qwai, kararrawa barkono da gwangwani kifi, seasoned da yogurt, yafa masa barkono.
Abincin rana:
- dafaffen nono kaza;
- salatin kayan lambu tare da ruwan 'ya'yan itace lemun tsami;
- kore shayi.
Abincin dare:
- gasashen kayan lambu (tumatir, zucchini, eggplant) ko stewed kabeji;
- dafaffen nama (kifi ko harshe);
- kefir.
Mataki na 3 - Ƙarfafawa
Breakfast:
- cheesecakes tare da vanilla (ko kirfa) tare da kirim mai tsami;
- kofi, shayi.
karin kumallo na biyu:
- 'ya'yan itatuwa, yogurt.
Abincin rana:
- cutlets kaza mai tururi;
- salatin kayan lambu tare da digo na mai.
Abincin rana:
- cuku tare da burodi (ko cuku gida tare da kirim mai tsami).
Abincin dare:
- shrimp (ko wasu abincin teku) tare da shinkafa ko taliya da miya.
Dukan rage cin abinci - menu misalai
Girke-girke 1: Salmon kai miyan
Sinadaran:
Don Harin:
Don lita 1 na ruwa:
- kifi kifi - 1 pc.,
- albasa - 1 pc.,
- gishiri - 1-2 tbsp. l.,
- gishiri, black peppercorns, bay ganye da kayan yaji don dandana.
Hanyar dafa abinci:
- Sanya kan salmon a cikin ruwa kuma kawo zuwa tafasa, cire kumfa.
- Nan da nan bayan wannan, ƙara albasa, wanda muka yanke a baya a cikin cubes, a cikin kwanon rufi, gishiri don dandana, barkono baƙar fata, kayan yaji da kuma dafa don kimanin minti 40 a kan zafi kadan (don kasusuwa ya fara raguwa cikin sauƙi).
- Bayan fitar da kan daga cikin broth, raba naman kifin daga ƙasusuwan da kuma mayar da shi a cikin broth.
- Bayan kawo abinda ke cikin kwanon rufi zuwa tafasa, ƙara bran, bay ganye da faski; idan ya sake tafasa sai ki cire miyar daga murhu ki bar murfi a rufe na tsawon mintuna 10.
Don Cruise
Ana iya maye gurbin Bran tare da yankakken karas, barkono kararrawa da furen farin kabeji (ba tare da soya ba). Farin kabeji zai yi kauri da miya ya ba shi sabon dandano. A mataki na ƙarshe, za ku iya ƙara yanki na lemun tsami, kuma kuna iya gwaji tare da kayan yaji.
Girke-girke na 2: Nonon kaji masu taushi
Sinadaran:
- nono kaza - 1 kg;
- soya miya - 2 tbsp. l.;
- mustard - 1 tbsp. l.;
- barkono da gishiri dandana.
Hanyar dafa abinci:
- Yanke nonon kajin a kananan guda.
- Muna yin marinade daga soya miya, mustard, barkono da gishiri.
- Mix da nono kaza tare da marinade kuma barin cikin firiji don 8-10 hours.
- Cire daga firiji kuma gasa guntun nono a cikin tanda na kimanin awa daya a matsakaicin zafin jiki.
Girke-girke na 3: Muesli Ice Cream
Sinadaran:
- madara - 250 g;
- ruwan 'ya'yan itace - 2 tbsp. l.;
- sugar madadin - 3 tbsp. l.;
- qwai - 1 pc.;
- kirim mai tsami - 30 g;
- cuku mai laushi - 30 g;
- zest na 1 orange, kadan vanilla.
Hanyar dafa abinci:
- Ki kawo madarar a tafasa ki zuba vanilla, bran da cokali daya na sugar a madadin, sai ki dafa kan zafi kadan tare da motsawa akai-akai har sai taro ya yi kauri.
- Bayan an doke kwai sai a zuba a cikin hadin tare da bran, sannan a jujjuya sosai sannan a cire daga wuta.
- A cikin kwano, Mix kirim mai tsami, cuku da sauran sukari maimakon zest, ƙara duk abin da ke cikin cakuda tare da bran.
- Bayan an bar wannan cakuda ya yi sanyi na kusan rabin sa'a, a zuba komai a cikin gilashin kuma sanya shi a cikin injin daskarewa, inda za mu bar shi na tsawon sa'o'i 4, yana motsawa kowace sa'a.
Abincin Dukan - shawarwari masu amfani da sake dubawa
Dukan mata da maza suna iya bin abincin Dukan ba tare da lalata lafiyar su ba kuma ba tare da yunwar kansu ba. Amma, duk da m rage cin abinci, da rage cin abinci yana da wasu contraindications. Yayin da ake shiga cikin lokaci na furotin, wasu mutane na iya fuskantar rashin daidaituwa na hormonal ko kuma cutar da cututtuka na kullum. Saboda haka, akwai hani da contraindications.
Contraindications ga Dukan Diet
- ga mata masu ciki da masu shayarwa;
- yara a karkashin shekaru 18;
- don cututtuka na tsarin zuciya;
- idan akwai rashin lafiya na rayuwa;
- don cututtukan gastrointestinal, gout, hanta da cututtukan koda;
- karkashin matsananciyar damuwa ta hankali.
Ribobi na Abincin Dukan
- Abu mafi mahimmanci: tsarin yana aiki - kilogiram ɗin sun tafi, da sauri sosai, kuma kada ku dawo;
- Ba ka jin yunwa koyaushe. Ƙaunar wasu abinci na iya kasancewa, amma ba yunwa ba, wanda yake da mahimmanci;
- Abincin yana da lafiya saboda tushen tsarin abinci na Dukan shine samfurori na halitta;
- a lokacin cin abinci, ba za ku iya cin abinci kawai ba, amma ku ci da daɗi, wanda gourmets za su yaba musamman;
- babu hani kan lokacin cin abinci da yawansa;
- Yana da sauƙi a bi abincin abinci a ko'ina: a wurin aiki, a gida, har ma a cikin gidan abinci ko cafe za ku iya yin oda na abinci.
Nasihar mai gina jiki
Yawancin abincin abinci suna tare da tsananin jin yunwa, wanda ke da alaƙa da ƙaƙƙarfan ƙuntataccen kalori. Wannan shi ne abin da ya zama dalilin da ya fi dacewa na "rushewa" - farkon ƙarewar abinci.
Sharhi
Na kasance a kan wannan abincin kusan kusan makonni biyu, nauyin yana fitowa a hankali, Na rasa 3 kg, wanda ya sa ni farin ciki, saboda ... tare da abinci mai kyau, nauyin ya kasance mai tsayi na dogon lokaci, yanzu, ganin sakamakon, ina so in ci gaba da ci gaba, musamman ma tun da ina da misali a gaban idona, wani abokin kirki ya rasa 30 kg.
Na yi asarar kilogiram 12 a cikin watanni 3. Thanks Dukan.
Babban abinci, Na yi asarar kilogiram 7 a cikin mako 1. Da farko ban yarda ba, amma lokacin da na gwada shi sai kawai na yi mamaki.